In the Oct–Dec 2024 issue of Food & Wellness magazine, our Unity pharmacists answered some of our readers’ top questions about skincare, supplements and overall wellness. We couldn’t fit everything in, but here are three more questions that almost made the cut. We think these are just as interesting and definitely worth answering!

1. What can I order at the kopitiam if I want a nutritious breakfast that keeps me energised throughout the day?

A healthy breakfast is key to kickstarting your day with energy. Ideally, it should contain slow-release carbohydrates for lasting energy, along with lean protein and fibre to keep you full and satisfied.

In Singapore’s multicultural food scene, we’re spoilt for choice at kopitiams, hawker centres and food courts. You can start your day with lentil dhal and thosai (above), which is a healthier alternative to roti prata as it uses less oil. If you prefer something warm and soupy, order bee hoon soto, which is lower in calories and cholesterol. Ask for more beansprouts for fibre, and avoid drinking all the soup to cut down on saturated fat and sodium.

Even if you’re not feeling hungry in the morning, having a small bite can prevent overeating later. Choose something light like a vegetable bun since it’s packed with fibre-rich ingredients such as chives, turnips and cabbage. For a protein boost, pair it with soya bean milk — but skip the sugary syrup.

You may be wondering why we aren’t recommending coffee here — while coffee might perk you up in the morning, it can also disrupt sleep later and create a “coffee cycle”. In the short term, it boosts alertness and energy, but over time, its effects may backfire, leaving you more tired.

2. How can I make healthy and nutritious meals that my kids will want to eat?

For many parents with young children, providing a healthy diet can be easier said than done! Whether your kids are picky eaters and dislike healthy options, or you struggle with limited time to prepare meals, ensuring they eat nutritious food is a common challenge.

To help your little ones eat healthier, here are some tips:

Say “yes” to these:

• Make good choices when grocery shopping so your kids have healthy meal and snack options at home. For instance, buy wholegrain cereals without added sugar, and choose unsalted butter over salted.
• Offer vegetables daily to build familiarity. Involve your children in choosing and preparing vegetables, and try presenting them creatively or with healthy dips to encourage them to try new things. Be persistent, and over time, they may become more open to eating vegetables regularly.

Say “no” to these:

• Forcing kids to finish everything on their plate or withholding dessert until all the food is eaten can lead to overconsumption.
• Preparing separate, often less healthy meals for a child who doesn’t like the family meal. Instead, encourage them to try at least a small amount of healthy foods. A little goes a long way!

3. How can I determine whether a health supplement is authentic and safe? 

In 2024, a case involving red yeast rice supplements in Japan led to more than 150 hospitalisations and five deaths. Although these products were never sold in Singapore, the incident shows why it’s important to know where your supplements come from and ensure they’re safe.

Here are three key areas to watch out for when choosing supplements:

Where the supplements are sold
Always buy supplements from a reliable source, such as pharmacies or established retail stores. If shopping online, choose websites with a recognised retail presence in Singapore. The best way to avoid counterfeit products — where possible — is to buy directly from the brand’s website.

How people talk about them
Pay close attention to customer reviews and photos. Be wary if these suggest that a product arrived in unusual packaging, if the pills are a different colour, size or shape, or if there are misspellings on the label. Even if a product comes highly recommended by friends or family, you can’t skip the rest of your research. Counterfeit or adulterated products may contain undeclared potent or banned ingredients that can seriously harm your health.

What they claim to do
Be cautious of supplements that make exaggerated claims about rapid health improvements. Singapore’s Health Sciences Authority (HSA) provides a local database of supplements that comply with HSA’s guidelines on labelling standards, testing requirements and ingredient safety. However, being included in this database doesn’t mean HSA endorses the products. If in doubt, always seek advice from your doctor or pharmacist.

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